1/31/12

Quick & Healthy Broccoli Chicken Bake



Sometimes I come home from work, dead tired, and have no clue what's for dinner. But I also know that I have to guys who will walk through the door in about an hour with hopes of finding dinner on the table.  So I'll just open the fridge and freezer and hope that the ingredients I have in there will work to create something edible.

That's how this simple casserole came to be. I wanted something healthy and hearty with leftovers for the next day's lunch.  I've made similar in the past with cream soups, which I try to no longer use. By making my own sauce, I know exacty what's going into my famiy's mouth. We all liked it and now I can add it to my weeknight easy recipe file.

Broccoli Chicken Bake
2-3 boneless skinless chicken breast, diced
1 T. olive oil
14 oz. frozen broccoli, thawed and chopped into small pieces
1 small onion, minced
1 c. cooked brown rice
Sauce:
1 c. low-fat milk (skim or 1%)
1 c. low-sodium chicken broth (organic)
3 T. flour
2 T. butter or olive oil
2 t. garlic, minced
3 chicken bouillen cubes (or any version of bouillen you prefer)
parsley flakes
salt and pepper to taste


1. Fry the chicken and onion in olive oil on the stovetop until the juices run clear and the onions are soft. Add in the broccoli and set aside.

2. In a medium saucepan, melt the butter over medium heat. Add in the flour and whisk until thick (this will happen almost immediately). Turn the heat to low and slowly add in the milk, broth, garlic, spice, bouillen and parsely. Stir well and turn the heat back up to medium. Stir constantly until it thickens, about 5 minutes. Turn down the heat if it starts to boil too hard.

3. Mix the sauce into the chicken mixture. Add in the cooked rice and stir well. Heat in a preheated 375 degree oven for about 40 minutes, or until the dish is thick and bubbly and the broccoli is soft.

**You can also add in a cup of reduced fat shredded cheddar cheese

2 comments:

sewitseams said...

This sounds like a meal I'd like to make on a weekly basis! What are the calories per serving?

Casey said...

This is a combo for my husband. We are both brown rice fans and broccoli and chicken. In this case, it seems, the sum is bigger than the pieces.